poached egg over grits

Transcription

1 HEALTHY MEALS FOR MOM PAGE 1 poached egg over grits Makes 1 2 teaspoons white vinegar 1 large egg Creamy Calcium Grits 1. Fill a high-sided skillet or a wide saucepan with 3 inches of water. Bring to a boil over high heat. Stir in vinegar. Break egg into a small shallow bowl or cup. Reduce heat to a high simmer. Lower the bowl with the egg just to the edge of the simmering water. Quickly empty the egg into the bubbling water. Use a spoon to keep egg white together, if needed. Simmer until yolk is just set, about 4 minutes. 2. Remove the poached egg with a slotted spoon, and drain it quickly on a paper towel. Place the egg over hot grits. Season with salt and freshly ground pepper, and serve immediately. creamy calcium grits You will find quick-cooking grits and old-fashioned stone-ground grits in most grocery stores. Stone-ground grits generally have more flavor. Makes 1 large serving 2 cups skim or 1 percent milk cup old-fashioned or quickcooking grits cup low-fat cottage cheese 1. Bring milk to a boil over medium heat. Add grits, reduce heat to low, stir, and cover. Cook old-fashioned grits 15 to 20 minutes or quickcooking grits about 5 minutes, until thick. 2. Stir in the cottage cheese. Season with salt and pepper. Serve hot. low-fat granola Most granola is packed with lots of fat and little nutrition. This version has goodness in every bite. The recipe can be doubled. Makes 8 cups 4 cups old-fashioned rolled oats 1 cup toasted wheat germ cup flax seed 1 teaspoons ground cinnamon 1 teaspoons ground ginger 1 cup unsalted sunflower seeds 1 cup chopped walnuts 5 tablespoons blackstrap molasses π cup canola oil 1. Heat oven to 300 degrees with rack in center. In a large mixing bowl, combine the oats, wheat germ, flax seed, cinnamon, ginger, sunflower seeds, and walnuts. Pour the molasses, oil, and π cup water over the mixture, and stir until it is well coated. Spread evenly in two rimmed baking sheets. 2. Stirring every 20 minutes or so for even cooking, bake until dry and lightly browned, about 45 minutes. Let granola cool to room temperature, then store in an airtight container at room temperature for up to 1 month.

2 HEALTHY MEALS FOR MOM PAGE 2 vitamin c drink This recipe contains four of the fruits with the highest levels of vitamin C. Serve as a juice from the blender, or add dairy such as low-fat milk or yogurt to make a smoothie. Makes 4 cups 12 ounces fresh strawberries, hulled 1 cups freshly squeezed orange juice 1 cup fresh blueberries 1 ripe banana cup freshly squeezed lemon juice Skim or 1 percent milk (optional, for a smoothie) 1. Combine ingredients in blender, and purée until airy and smooth, about 1 minute. 2. Strain, if desired, through a sieve to remove all blueberry-peel pieces. Keep the fresh juice refrigerated for up to 2 days; stir well before pouring. (Alternatively, mixture may be frozen in ice-cube trays for up to 4 weeks. To make a smoothie, combine 2 cubes with π to cup milk in the jar of a blender.) Serve cold. molasses wheat bread There are many good recipes for healthy whole-wheat breads, but all yeast versions take several hours to make. Freeze one loaf of this savory bread; use the other. Makes 2 loaves cup flax seed ƒ cup canola oil, plus more for pans 4 cups whole-wheat flour 1 cup all-purpose flour 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoons salt 3 cups buttermilk ƒ cup blackstrap molasses cup toasted wheat germ 1. Grind the flax seed in a spice mill or a clean coffee grinder until fine. Set aside. Heat oven to 375 degrees with rack in center. Lightly grease two 9-by-4 -inch loaf pans with canola oil. 2. In a large bowl, sift or whisk together the whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt. Add the canola oil, buttermilk, and molasses, and stir until well blended. Stir in the wheat germ and reserved flax seed. Divide batter evenly between the two prepared pans. Even out tops. 3. Bake until a cake tester inserted in the middle comes out clean, about 45 minutes. Remove from oven, and transfer to a cooling rack. The bread may be frozen, double-wrapped in plastic wrap, up to 3 weeks or refrigerated up to 1 week. perfect hard boiled eggs Hard-boiled eggs are a perfect snack. Make extra, and keep them in the refrigerator. They are good cubed in salads, sliced in sandwiches, and eaten whole with Seasoned Salt (recipe follows). Makes 1 dozen 12 large eggs, room temperature 1. Place eggs in large saucepan. Cover with cool water by 1 inch. Slowly bring water to a boil over medium heat; stir eggs occasionally. Remove from heat and cover. Let sit 8 minutes. 2. Transfer eggs to a colander; place under cool running water to stop the cooking. Eggs can be peeled and served immediately. Remaining eggs, with shells on, may be refrigerated in an airtight container up to 3 days.

3 HEALTHY MEALS FOR MOM PAGE 3 edamame Edamame are young, tender soybean pods. They are available in Asian and gourmet grocery stores. To eat edamame, strip peas from each pod with teeth, and discard empty pods. Makes 4 cups Salt 1 one-pound bag edamame 1 teaspoon Seasoned Salt Bring a large pot of salted water to a boil. Fill a bowl with water and ice; set aside. Add edamame to boiling water; cook until bright green and just tender, about 4 minutes. Transfer edamame to the ice bath to stop the cooking. Let drain; pat dry. Toss with 1 teaspoon of seasoned salt. Edamame will keep, refrigerated in an airtight container, for up to 2 days seasoned salt Seasoned salt adds flavor and texture without the high sodium content of salt alone. It will keep, in an airtight container, indefinitely. Makes cup cup coarse salt (or sea salt) 2 tablespoons freshly ground pepper 2 tablespoons dried dill 2 tablespoons roughly ground fennel seeds Combine all ingredients in a small bowl. Store seasoned salt in an airtight container at room temperature. Makes 2 halves 1 ripe avocado avocado halves stuffed with tomato and feta 1 small ripe tomato, cut into -inch dice 1 tablespoon crumbled feta cheese 1 tablespoon freshly squeezed lemon juice 1 teaspoon fresh chives, chopped 2 teaspoons pumpkin seeds Halve the avocado lengthwise; remove the pit. Top with tomato and feta. Drizzle with lemon juice, and garnish with chives and pumpkin seeds. Season with salt and pepper. Serve.

4 HEALTHY MEALS FOR MOM PAGE 4 Makes 2 halves 1 ripe avocado Zest and juice of 1 lemon 1 teaspoon extra-virgin olive oil 1 six-ounce can solid albacore tuna in spring water 1 tablespoon sunflower seeds Fresh basil leaves for garnish (optional) lemon tuna avocado snack 1. Halve the avocado lengthwise; remove pit. Scoop out 2 tablespoons of avocado from each half, and leave the shells with the remaining flesh intact. 2. Mash the 4 tablespoons avocado with lemon juice and olive oil until smooth. Toss with the tuna, sunflower seeds, half the lemon zest, and salt and pepper to taste. Fill halves with tuna mixture, and garnish with remaining lemon zest and basil, if desired. Serve. avocado with pink grapefruit and lime Makes 2 halves 1 ruby-red or pink grapefruit, peel and pith removed 1 ripe avocado 1 tablespoon freshly squeezed lime juice 1 tablespoon fresh cilantro, roughly chopped Salt 1. Working over a bowl to catch the juices, use a paring knife to slice between the sections and membranes of the grapefruit; remove the segments whole. As you remove each segment, place it in bowl with juice. Bowl may be plastic wrapped and refrigerated for up to 1 day at this point. 2. Halve the avocado lengthwise, and remove the pit. Arrange grapefruit segments in the center of each avocado. Drizzle with the lime juice, and sprinkle with the cilantro. Season with salt. Serve. baked potato snack For a quick meal, top baked potatoes with any of the following combinations: 1 tablespoon low-fat yogurt or sour cream and 1 tablespoon tapenade; sea salt, freshly ground pepper, and 1 tablespoon sweet butter; cup cooked lentils, 1 tablespoon crumbled feta cheese, and a drizzling of olive oil; cup tofu, 1 tablespoon sliced scallions, 1 tablespoon light soy sauce, and 1 tablespoon sesame seeds; or 4 steamed asparagus spears, cup cooked green peas, lemon zest, and a drizzling of extra-virgin olive oil. Makes 1 serving 1 medium sweet potato or baking potato Coarse salt and freshly ground pepper Heat oven to 400 degrees. Prick potato in a few spots with the tines of a fork. Bake until the tip of a knife slips easily into the potato, about 1 hour. Remove from oven; let cool just enough to touch. Split potato open with a paring knife; pinch ends gently to open. Season with salt and pepper. Serve.

5 HEALTHY MEALS FOR MOM PAGE 5 versatile red sauce This sauce is delicious with pasta, couscous, or rice and beans. Freeze the sauce in singleserving airtight containers for up to two months. Makes 3 quarts 3 tablespoons olive oil 4 cloves garlic, minced 2 onions, chopped medium 2 small carrots, finely chopped 2 yellow squash, halved lengthwise, cut into -inch pieces 2 zucchini, halved lengthwise, cut into -inch pieces 1 tablespoons dried rosemary, chopped 1 tablespoon dried thyme 4 twenty-eight-ounce cans peeled plum tomatoes 1. Place oil in a large stockpot. Add garlic and onion; sauté over medium heat until soft, about 6 minutes. Add carrots, squash, zucchini, salt and pepper to taste, rosemary, and thyme. Stirring occasionally, cook until vegetables are soft, about 15 minutes. 2. Transfer half the mixture to a bowl; set aside. Gently crush the plum tomatoes with your hands, and add them (with juice) to the pot. Simmer over medium-low heat until sauce begins to thicken, about 1 hours. Add reserved squash mixture, and heat. Season with salt and pepper. Serve. penne with red sauce 4 ounces (1 cup) dried penne pasta Salt 1 cup Versatile Red Sauce Freshly ground pepper Parmesan cheese shavings, for garnish 1. Cook pasta in a large pot of boiling salted water just until al dente. Strain; reserve a small amount of cooking water in the pot. 2. Return pasta to pot over low heat, add the red sauce, and toss. Season with salt and pepper. Transfer to a dinner plate; sprinkle with the cheese. Serve hot. couscous with spiced red sauce, chickpeas and almonds cup instant couscous ƒ cup Versatile Red Sauce Pinch of ground cinnamon teaspoon ground cumin cup canned chickpeas, rinsed and drained 3 tablespoons golden raisins 1 tablespoon almond slivers Fresh flat-leaf parsley (optional) 1. Place couscous in a small bowl. Cover with 1 cup boiling water, then with plastic wrap; let sit 5 minutes to soften. Fluff couscous with a fork, and set it aside. 2. Heat the sauce, cinnamon, and cumin in a saucepan over medium heat. Add the chickpeas, raisins, and almonds, and heat until hot. Season with salt and pepper. Transfer the reserved couscous, and then the sauce, to a dinner plate. Garnish with parsley, if using, and serve.

6 HEALTHY MEALS FOR MOM PAGE 6 cup cooked brown rice ƒ cup Versatile Red Sauce 1 cup canned pinto or black beans, rinsed and drained 2 tablespoons low-fat sour cream Fresh cilantro for garnish (optional) 2 corn tortillas brown rice with beans and red sauce 1. Bring rice and 10 tablespoons of water to a boil in a small saucepan. Cover tightly, and reduce heat to a simmer. Cook 35 minutes until cooked through. Remove from heat; let sit 5 minutes. 2. Heat sauce in a small saucepan. Heat beans in a second pan. Season sauce and beans with salt and pepper. Transfer rice, beans, and sauce to a dinner plate. Top with sour cream and cilantro, if using. Serve hot with tortillas on the side. double roast chicken Makes 2 chickens 6 medium onions, peeled and quartered 6 beets, peeled and quartered 8 new red and white potatoes, halved 8 carrots, peeled 4 sweet potatoes, peeled and quartered 1 acorn squash, sliced into 1-inch rounds and halved 2 four- to five-pound chickens, giblets removed, rinsed and dried 2 lemons, quartered 8 sprigs fresh thyme 3 tablespoons unsalted butter, softened 1. Heat oven to 425 degrees. Arrange about half the vegetables in a 12-by-18-inch roasting pan. Place chickens over vegetables in pan; sprinkle cavities with salt and pepper. Fill each with onion, lemon, and thyme. Tie legs together with kitchen twine. Arrange remaining vegetables around chickens. 2. Spread butter over chickens; sprinkle with salt and pepper. Roast until the skin is deep golden and crisp and the juices run clear when the skin is pierced, tossing the vegetables occasionally as they cook, 1 to 1 hours. An instant-read thermometer inserted in the breast should read 180 degrees. Remove from oven, and serve. roast chicken salad with feta and greens White-wine vinegar may be substituted for the lemon juice. 2 tablespoons freshly squeezed lemon juice 6 tablespoons extra-virgin olive oil 2 cups fresh salad greens 1 cup shredded Double Roast Chicken 1 cup assorted roasted vegetables (see Double Roast Chicken recipe), cut into bite-size pieces 2 scallions, thinly sliced 2 tablespoons feta cheese, crumbled 1. In a small bowl, whisk together the lemon juice and the olive oil until combined. Season the mixture with salt and pepper, and then set the vinaigrette aside. 2. Arrange the salad greens, chicken, and vegetables on a dinner plate. Sprinkle with the scallions and feta cheese, and drizzle with reserved vinaigrette. Serve.

7 HEALTHY MEALS FOR MOM PAGE 7 sliced chicken with vegetable mash Use the roast vegetables and chicken from the Double Roast Chicken recipe. 1 cups roughly chopped roasted potatoes, carrots, and squash 2 tablespoons low-fat milk 6 ounces sliced Double Roast Chicken Mash vegetables with a fork or potato masher. Transfer to a small pan, add the milk, and heat over medium heat until hot. Season with salt and pepper. Serve hot mash with sliced chicken. roast chicken and vegetable soup 1 fourteen-ounce can low-sodium chicken stock, or homemade 1 cup Double Roast Chicken cut into bite-size pieces 1 cup assorted roasted vegetables (see Double Roast Chicken recipe) cut into bite-size pieces 1 teaspoon fresh thyme Heat stock in a small saucepan over medium heat. Add the chicken, vegetables, and thyme. Simmer until hot, about 5 minutes. Season with salt and pepper. Serve.